Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...

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The Food Guide Pyramid A GUIDE TO DAILY FOOD CHOICES KEY Fat (naturally occurring and added) Sugars (added) Fats, Oils, and Sweets USE SPARINGLY Milk, Yogurt, and Cheese Group 2-3 SERVINGS Vegetable Group 3-5 SERVINGS These symbols show fat and added sugars in food. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group 2-3 SERVINGS Fruit Group 2-4 SERVINGS Bread, Cereal, Rice, and Pasta Group 6-11 SERVINGS The pyramid is shown above, along with the recommended daily servings. More information about the servings appears below. What Counts as a Serving There’s one more piece of vital information you need to follow the pyramid, and that’s what counts as a serving. Here are some examples of one serving of each of the pyramid’s building blocks: ● Bread, Cereal, Rice, and Pasta (Grains Group)—especially whole grain 1 slice bread 12
About 1 cup of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta ● Vegetable Group 1 cup of raw leafy vegetables 1/2 cup of other vegetables—cooked or raw 3/4 cup of vegetable juice ● Fruit Group 1 medium apple, banana, orange, pear 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice ● ● Milk, Yogurt, and Cheese (Milk Group)—preferably fat free or lowfat 1 cup of milk or yogurt 1 1 /2 ounces of natural cheese (such as Cheddar) 2 ounces of processed cheese (such as American) Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (Meat and Beans Group)—preferably lean or lowfat 2–3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans or 1 /2 cup of tofu—these count as 1 ounce of lean meat (Note: Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, 1 /2 cup of cooked, dry beans counts as one serving. As a meat substitute, 1 cup of cooked, dry beans counts as one serving—2 ounces of meat.) 2 1 /2–ounce soyburger or 1 egg counts as 1 ounce of lean meat 2 tablespoons of peanut butter or 1 /3 cup of nuts counts as 1 ounce of meat 13
Page 1 and 2: U.S. DEPARTMENT OF HEALTH AND HUMAN
Page 3 and 4: T ABLE OF CONTENTS Terrific News! .
Page 5 and 6: C HICKEN Barbecued Chicken.........
Page 7 and 8: Savory Potato Salad ...............
Page 9 and 10: HERE’S SOME TERRIFIC NEWS! What
Page 11 and 12: Eating for Heart Health—How Nutri
Page 13 and 14: substances build up in artery walls
Page 15 and 16: The recommended daily intakes for h
Page 17 and 18: Let the Nutrition Facts Label Guide
Page 19: A Pyramid of Healthy Foods If you
Page 23 and 24: ● ● In general, diet margarines
Page 25 and 26: Making Mealtimes Spicy Less fat Les
Page 27 and 28: Insoluble fiber goes through the di
Page 29 and 30: ● ● ● Saturated fat. This fat
Page 31 and 32: Salt—How Can I Reduce the Amount
Page 34: ABBREVIATIONS Recipes use the follo
Page 37 and 38: Cannery Row Soup 2 lb varied fish f
Page 39 and 40: Curtido (Cabbage) Salvadoreño 1 me
Page 41 and 42: Homemade Turkey Soup 6 lb turkey br
Page 43 and 44: Mexican Pozole 2 lb lean beef, cube
Page 45 and 46: Pupusas Revueltas 1 lb chicken brea
Page 48 and 49: MAIN DISHES Bavarian Beef 1 1 /4 lb
Page 50 and 51: MAIN DISHES Beef Stroganoff 1 lb le
Page 52 and 53: MAIN DISHES Quick Beef Casserole 1
Page 54 and 55: MAIN DISHES Stir-Fried Beef and Pot
Page 56 and 57: MAIN DISHES Baked Pork Chops 6 lean
Page 58 and 59: MAIN DISHES Spicy Veal Roast 1 /4 t
Page 60 and 61: MAIN DISHES Barbecued Chicken— Sp
Page 62 and 63: MAIN DISHES Chicken and Rice 6 chic
Page 64 and 65: MAIN DISHES Chicken Marsala 1 /8 ts
Page 66 and 67: MAIN DISHES Chicken Ratatouille It
Page 68 and 69: MAIN DISHES Chicken Stew 8 pieces c
Page 70 and 71:
MAIN DISHES Finger-Licking Curried
Page 72 and 73:
MAIN DISHES Jamaican Jerk Chicken 1
Page 74 and 75:
MAIN DISHES Very Lemony Chicken 1 1
Page 76 and 77:
MAIN DISHES Yosemite Chicken Stew a
Page 78 and 79:
MAIN DISHES Autumn Turkey-Stuffed C
Page 80 and 81:
MAIN DISHES Turkey Meat Loaf 1 lb l
Page 82 and 83:
MAIN DISHES Baked Trout 2 lb trout
Page 84 and 85:
MAIN DISHES Fish Veronique 1 lb whi
Page 86 and 87:
MAIN DISHES Mouth-Watering Oven-Fri
Page 88 and 89:
MAIN DISHES Spicy Baked Fish 1 lb c
Page 90 and 91:
MAIN DISHES Tuna Salad 2 can (6 oz
Page 92 and 93:
MAIN DISHES Classic Macaroni and Ch
Page 94 and 95:
MAIN DISHES Sweet and Sour Seashell
Page 96 and 97:
MAIN DISHES Caribbean Pink Beans 1
Page 98 and 99:
MAIN DISHES Summer Vegetable Spaghe
Page 100:
MAIN DISHES Zucchini Lasagna 1 /2 l
Page 103 and 104:
VEGETABLES Green Beans Sauté 1 lb
Page 105 and 106:
VEGETABLES Limas and Spinach 2 C fr
Page 107 and 108:
VEGETABLES Vegetable Stew 3 C water
Page 109 and 110:
POTATOES Candied Yams 3 (1 1 /2 C)
Page 111 and 112:
POTATOES Garden Potato Salad 6 (abo
Page 113 and 114:
POTATOES New Potato Salad 16 (5 C)
Page 115 and 116:
POTATOES Sweet Potato Custard 1 C s
Page 117 and 118:
RICE Oriental Rice 1 1 /2 C water 1
Page 119:
RICE Sunshine Rice 1 1 /2 Tbsp vege
Page 123 and 124:
Banana-Nut Bread 1 C ripe bananas,
Page 125 and 126:
Good-for-You Cornbread 1 C cornmeal
Page 128 and 129:
DESSERTS Apple Coffee Cake 5 C tart
Page 130 and 131:
DESSERTS Frosted Cake (continued )
Page 132 and 133:
DESSERTS Tropical Fruit Compote 3 /
Page 134 and 135:
DESSERTS Crunchy Pumpkin Pie FOR CR
Page 136 and 137:
DESSERTS Mock-Southern Sweet Potato
Page 138 and 139:
DESSERTS Old-Fashioned Bread Puddin
Page 140 and 141:
DESSERTS 1-2-3 Peach Cobbler 1 /2 t
Page 142 and 143:
DESSERTS Rice Pudding 6 C water 2 s
Page 146 and 147:
T OPPINGS and SALAD DRESSINGS Chili
Page 148 and 149:
T OPPINGS and SALAD DRESSINGS Hot
Page 150:
T OPPINGS and SALAD DRESSINGS Yogur
Page 153 and 154:
Summer Breezes Smoothie Here’s a
Page 156:
U.S. DEPARTMENT OF HEALTH AND HUMAN
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